10/21 WOD: Mile run and other fun.


10/21 WOD: Mile run and other fun.

Reminder: Tomorrow, Saturday, we have no 9AM free class as we’re doing the BCF Fall Throwdown from 8-11AM. Bring a friend, family, etc. to watch and participate in the workouts. Bring your A-game as we’re going to be having a price for each of the top male/female in each division of RX’d and scaled. In addition, paleo brunch will be served after!

So come join us! Hard workouts, great atmosphere, people, paleo food, and Inov-8 shoe samples from Revolution Natural Running! This is what CrossFit is all about!!! DO NOT MISS!

Stength: Back Squat. Find new 1RM!

WOD: Run 1 mile (run this part as fast as possible as this 1 mile is a benchmark)
75 squats
Run 800m
50 squats
Run 400m
25 squats